Losing weight can seem like a daunting task, and for many people, the thought of going on a strict diet or cutting out certain foods altogether can be overwhelming. However, it is possible to lose weight without dieting by making a few simple changes to your daily habits and lifestyle. Jeff Nippard runs a Youtube channel where he discussing exercise and dieting science. Based on his recent video, here are some tips to help get lean without dieting or macro counting.
Rotate Carbs and Fats at Each Meal
Nippard explains this might be an unorthodox approach, but that can help people not have cravings or overeat.
For example, if you have four meals a day, you can rotate when you eat protein with carbs and protein with fats.
- Meals 1 and 3 – protein + carbs
- Meals 2 and 4 – protein + fats
“It will probably quite easily restrict the number of calories you actually eat since it is most often the combination of carbs and fats that makes food so much more palatable and easy to overconsume.”
Increase Periods of Fasting Between Meals
Breakfast skipping or fasting longer between meals is effective for some people, but it doesn’t work for everyone. Some people may skip breakfast and be so hungry that they overindulge themselves during lunch that it backfires.
But for some, by reducing the eating window period, you subconsciously restrict the amount of food you eat, becoming easier to be in a caloric deficit and lose weight.
Reduce or Eliminate Caloric Liquids
Next on Nippard’s explanation of how to get lean without dieting or counting macros is to reduce liquid calories altogether.
A study found that the “consumption rate of liquids is much higher than that of solids,” meaning that people can drink more calories than eat them, which makes caloric drinks a villain if you want to lose weight. Water can help you feel full and can also help flush out toxins from your body. Aim to drink at least 8-10 cups of water per day.
That said, some might say diet drinks are a good alternate, however this can be misleading as well. In previous articles, we discussed the dangers that diet soda can create, and why they should be avoided.
- Dangers of Diet Soda
- Can You Get Hooked on Diet Soda
- Diet Soda May Increase the Risk for Stroke, Heart Attack….
- Drink Diet Soda and Gain Weight
Eat Out Less Often
Of course, it is possible to choose less caloric food when eating out, after all, many restaurants offer salad options and diet drinks. Unfortunately, very few places explain the number of calories any given dish ordered has and you don’t really know how much olive oil was used for that salad you just ate. Pay attention to your food when you eat, and try to avoid eating in front of the television or while multitasking. This can help you be more aware of what you are eating and how much you are eating.
So, if you want to lose weight without having to sort to calories, you can simply decrease the number of times you eat out. This way, you know exactly what you are eating and don’t need to resort to eating extra snacks and entrees when going to a restaurant.
Other Notable Mentions
Here are a few more key ways to lose weight without dieting.
Get more sleep
Lack of sleep can lead to weight gain, as it can cause an increase in appetite and a decrease in metabolism. Aim for at least 7-8 hours of sleep per night to help regulate your appetite and metabolism.
Eat more fiber
Foods that are high in fiber, such as fruits, vegetables, and whole grains, can help you feel fuller for longer, which can help you eat less overall.
Eat more protein
Protein can help you feel full and satisfied, which can help you eat less overall. Good sources of protein include lean meats, beans, and tofu.
Taking your time to eat can help you feel full and satisfied. Try to eat slowly and savor each bite, and pay attention to your body’s hunger and fullness cues.
Now you know how to get lean without dieting or counting macros. Click on Nippard’s video below if you want to know more about each argument presented by him.
How To Get Lean Without Dieting Or Counting Macros – Video by Nippard